Monthly Archives: June 2016

Fettuccine Alfredo and 12 Other Low 300 Calorie Recipes for Rapid Weight Loss by Medical Weight Loss Philadelphia

medical weight loss philadelphia 39.9500° N 75.1667° W diet doctors weight loss pillsIf you are sick of starvation diets and would like to be able to eat real delicious food like Fettuccine Alfredo, Lasagna, Penne Pasta with Roasted Vegetables, Rigatoni with Gorgonzola sauce,Rice Pilaf, Ice Cream and even Fish and Chips then our medical weight loss program is possibly exactly what you are looking for.

In our medically supervised prescription weight loss program we help people achieve their weight loss goals by providing them with the finest weight loss pills and appetite suppressant medications that do an excellent job in helping to decrease your appetite, hunger and cravings  and we also take the time to educate you, to teach you the proper way to eat so that you can eat real delicious food and lose weight at the same time. We also use a very high quality vitamin B12 injection, and we have found that when you combine everything that we offer; the weight loss pills, the vitamin B12 injection, the low calorie recipe meal plans and increase your physical activity a bit (walking a few days a week), most of our weight loss patients lose weight and reach their weight loss goals.

If you are already one of our weight loss patients you already know this. But if you’re medical doctor referred you to us for weight loss, or a family member, coworker or friend referred you to us or even if you just found us online while doing your research for a weight loss center with doctor supervision, I invite you to call and set up your free  weight loss consultation. Call me now at 215-821-7336 and ask for your free weight loss consultation with Dr. Kenny.

For the weight loss pills, there are lots of good medications being used and it seems that almost every few months a new diet medication is getting FDA approval or they are recommending other medications that have been used for a long time to treat other health issues can now be used to help people lose weight. This is especially true of the diet medications like metformin. In my mind this just proves how serious the issue of people being overweight has become.

If you have performed your due diligence and research online you have probably discovered that these pills are the most commonly used and prescribed by most weight-loss doctors.

  • Phentermine
  • Adipex
  • Bontril,
  • Phendimetrazine
  • Belviq
  • Qsymia
  • Topamax
  • Topiramate
  • Contrave
  • Saxenda
  • Xenical

In our own personal experience and in our weight loss center we have found that phentermine and phendimetrazine seem to be the most successful in helping people lose weight and in our opinion  our weight loss patients seem to have less side effects from these two medications as compared to lots of the other weight-loss medications. The most common side effects that we see from people taking phentermine are: dry mouth, more energy, decrease in appetite, decreased cravings, and constipation. This is why we always recommend that you drink lots of water and increase your fiber intake.  These two simple things definitely help with the dry mouth and constipation. And when you come in for your weight-loss consultation we will definitely have this discussion with you.

Finally, here are your low-calorie recipes! I hope you enjoy them.

Low Fettuccine Alfredo*

Ingredients:

  • Fettuccine – 1 pound cooked
  • ½ pound of green being sliced in half crosswise
  • 1 large onion habit and sliced crosswise
  • ½ pound of portobello mushroom caps – sliced
  • 4 ounces of ⅓ less full fat cream cheese
  • 1 cup of nonfat milk
  • 1 cup of nonfat milk
  • 1 teaspoon of salt
  • 1 finely chopped small garlic clove
  • ½ teaspoon of dried basil
  • ¼ teaspoon of black pepper
  • 7 ounces roasted peppers cut into strips
  • ½ cup of grated Parmesan cheese

First you should cook your fettuccine. And then coat a skillet with olive oil cooking spray then placed this over medium – high heat. Next add the onion and mushrooms and cook this for about 8  minutes,continuously  stirring. Then stir in the cream cheese until it begins to melt. Next stir in the milk, salt, black pepper, basil, garlic and roasted peppers and let this simmer for approximately 2 minutes. When this is finished cooking and your fettuccine is finished cooking put everything into a large bowl in mixed nicely together. You should mix in about ¼ cup of the Parmesan cheese into this mixture and use the rest to sprinkle over top. This makes about 6 serving each of them having 340 calories, 9 g of fat, 16 g of protein and 32 g of carbohydrate.

Penne Pasta with Roasted Vegetables* Only 250 Calories

Ingredients:

  • One eggplant, approximately 1 pound cut into 1 inch pieces
  • One butternut squash, approximately 1 pound, peeled and seeded and cut into 1 each pieces.
  • 2 zucchinis, approximately 1 pound, cut in half to one to and then to into 1 inch pieces
  • 1 red onion cut into ¼ inch wedges
  • Salt – 1 teaspoon
  • Black pepper – ¼ teaspoon
  • Penne pasta – ¾ pound
  • Balsamic vinegar – 3  tablespoons
  • Minced cloves of garlic – 3

Begin by  heating the oven to 450°F and coat  2 shallow roasting pans with olive oil cooking spray. Combine the egg plant, zucchini, onion, sweet peppers, squash, ½ teaspoon of salt and ⅛ teaspoon of pepper into a large bowl. Coat the vegetables with the cooking spray and toss to coat everything evenly. Divide this between your 2 pans. Roast them for approximately 35 minutes or until the vegetables are browned and tender. While your vegetables are bursting cook your penne pasta in a pot of lightly salted water and then drain the liquid. After that when everything is totally cooked. Mixed together your pasta, roasted vegetables, vinegar, garlic and the rest of the salt and pepper. You can add as much liquid as you have set on the side if you need to moisten the dish. This recipe makes 6 servings each of them having 250 calories, 1 g of fat, 9 g of protein and 54 g of carbohydrates.

Rigatoni with Gorgonzola Sauce* 320 Calorie Recipe

Ingredients

  • 1 pound of cooked rigatoni
  • 3 sweet peppers, cored, seeded and cut into ¼ inch slices
  • 1.5 cups of fat-free half and half
  • ⅓ pound of Gorgonzola cheese, crumbled
  • ½ cup of grated Parmesan cheese
  • ¼ teaspoon of salt
  • ¼ teaspoon of black pepper
  • ¼ teaspoon of ground nutmeg
  • ⅛ teaspoon of cayenne
  • ¼ cup of fresh basil leaves, ripped into pieces

First cook your pasta in a large pot of lightly salted boiling water. While your pasta is cooking could a medium-sized saucepan with all of oil cooking spray. Next place this over medium – high heat and add the sweet peppers and cook stirring occasionally. Cook them for about 5 – 7 minutes or until the peppers are a bit softened. Then remove the  peppers and set them on a plate.

Using the same pan, heat the half-and-half over medium – high heat. When it begins December stir in the Gorgonzola and Parmesan cheese, salt, pepper, and not make and cayenne. Continue stirring until the cheeses have melted in the sauce is nice and smooth. When your pasta is done drain all of the liquid and in a large bowl toss together the rigatoni with the cheese sauce. Stir in the basil. Arrange the sweet pepper strips over top and garnish with the rest of the basil.  This recipe makes 8 servings each of them has approximately 320 calories 8 g of fat, 15 g of protein and 47 g of carbohydrates. If you like you can always make the sauce ahead of time and just reheated when you are ready to use it.

Tricolor Fusilli Lasagna* – Only 260 Calories Recipe

Ingredients:

  • Tricolor fusilli – ¾ pound
  • Prepared fat-free spaghetti sauce – 1.5 cups
  • Baby spinach – 6 ounces
  • Fat-free ricotta cheese – ½ cup
  • Grated Parmesan cheese – ¼ cup
  • Salt – ½ teaspoon
  • Black pepper – ½ teaspoon
  • Ground nutmeg – ⅛ teaspoon

This is a very good recipe start by cooking your pasta in a large pot of lightly salted water, while this is cooking heat the spaghetti sauce in  a medium sized saucepan over medium heat until it’s heated all the way through then stir in the spinach and heat until the spinach is wilted. This normally takes about 3 minutes. In a large serving bowl mix together your ricotta cheese and Parmesan cheese, pepper, nutmeg and salt until it’s blended well together. After that all you have to do is add the cheese mixture to your pasta and then add this sauce mixture and toss everything together nicely to combine it. Then enjoy! This wonderful recipe makes about 6 servings each of them having approximately 260 calories, 2 g of fat, 13 g of protein and 47 g of carbohydrates.

Tuna Puttanesca And Baked Potatoes*

Ingredients:

  • Large baking potatoes – 4
  • Olive oil – 2 teaspoons
  • 2 garlic cloves – finely chopped
  • 3 scallions – chopped nicely
  • Dried basil – ¾ teaspoon
  • Dried oregano – ¼ teaspoon
  • Pasta – ready tomatoes – 1 can approximately 14 ounces
  • Black olives – 1.5 tablespoons diced, of course with the pit removed
  • Drained capers – 1 tablespoon
  • Liquid hot pepper sauce – ¼ teaspoon
  • Light tuna packed in water – 1 can – drained

First Baker potatoes in a 400°F oven for approximately 45 minutes. You can even cook them in a microwave at full power. Usually if I am using a microwave I poke holes in the potato with a fork and I set the timer for approximately 3 minutes. It usually takes a good 15 – 20 minutes to totally cook a raw potato in the microwave. Next heat the oil in a large skillet and add your garlic, oregano and scallions and salty this for approximately 1 minute. After that add the olives, capers, tomatoes and pepper sauce and cook this until it is slightly reduced, this usually takes about 3 minutes. After that add the tuna and remove from the heat. Now this gets fancy. Score the top of your potatoes with a fork in a cross pattern then push the ends of the potatoes together. This will cause the potato to open up and then you just spoon the tuna mixture over top of your potato and serve. This is a fantastic recipe it makes 4 servings and each of them has approximately 340 calories, 6 g of fat, 17 g of protein and 50 g of carbohydrates. This is definitely not a low-carb recipe.

Roasted Salmon* Just 170 Calories!!!!

Ingredients:

  • Sugar – 1 Tablespoon
  • Grated Lemon Rind – 1 Tablespoon
  • Salt – 1 Teaspoon
  • Black Pepper – ¼ Teaspoon
  • One Salmon Filet – Approximately 1.5 Pounds

First mix together the sugar, lemon rind, pepper and salt in a bowl and rub this all over your salmon. After that cover your salmon and let it refrigerate for a good half hour. When you are ready preheat your oven to 425°F and coat a baking dish with some type of olive oil cooking spray. Cut the salmon into 4 beautiful pieces. Next placer salmon with the skin side down in a baking dish and roast this for approximately 10 – 12 minutes, plus or minus a few minutes until the fish is cooked thoroughly. This is one of my favorite recipe it makes 4 servings each of them having 177 calories, 5 g of fat, 28 g of protein and 3 g of carbohydrate. For me because I am diabetic instead of using a tablespoon of sugar I prefer to use 1 tablespoon of Stevia that way it does not spike my sugar levels in my bloodstream as much as a normal sugar does.

Moroccan Style Salmon*: if you would like a Moroccan flavor for this recipe all you have to do is add 1 teaspoon of ground cumin, 1 teaspoon of ground coriander and ½ teaspoon of ground cinnamon to the rub that’s noted in the roasted salmon recipe above and then follow the rest of the directions as I have laid out in the roasted salmon recipe.

Latin Style Salmon*: for more of a Latin flavor just do not add salt to the rub and instead add 1 tablespoon of jarred bitter orange flavored adobo seasoning. Then just roast the fish as you would in the above recipes. You can usually find the adobo seasoning in the Spanish food section and even the spice section of your local supermarket like Acme or giant.

Smoked Lemon Salmon*

Ingredients:

  • 2 Cups of Mesquite Wood Chips

Green Mayonnaise:

  • Light mayonnaise – ½ cup
  • Fresh lemon juice – 1 tablespoon
  • Chopped fresh dill – 2 tablespoons
  • Snipped fresh chives – 1 tablespoon
  • Salt – ⅛ teaspoon

Salmon:

  • Grated lemon rind – 1 tablespoon
  • Chopped fresh dill – 1 tablespoon
  • Salt – ½ teaspoon
  • Black pepper – ¼ teaspoon
  • 2 pounds of salmon fillets with the bones removed but leave the skin on
  • Vegetable oil – 1 tablespoon

Start by soaking the wood chips by following the package directions for at least one hour. To make the green mayonnaise in a food processor or a blender pulls together the mayonnaise, lemon juice, dill, chives and salt and blend us all nicely together. When it’s finished just scoop it out into a bowl. Then just cover this and let it refrigerate. Next drain the -soaked woodchips and put them in a small foil pan. Set up your outdoor grill with hot coals like you normally would for indirect grilling. Placed a foil pan with the chips in the corner of the grill and over direct heat.

Or you can heat your gas grill for indirect grilling but the foil pan. The girl is ready when the chips begin the smoke, this usually takes about 5 minutes. For the salmon combined the lemon rind, salt and pepper and dill. Next a brush the salmon with your oil and rub the lemon mixture over the salmon.  

When I make this recipe I like to place the fish in a fish basket and then grill the salmon over indirect heat, covered for about 30 minutes or so. When the fish is totally cooked just serve it with your green mayonnaise. If you are going to use your oven, instead of a grill, just preheat your oven to 375°F and place your salmon filet in your broiler pan and bake the salmon for about 20 minutes or as long as it takes for the salmon to cook totally through.

Remember do not place the woodchips in the oven, that is definitely a no-no.

This recipe makes 8 servings each of them having 230 calories, 14 g of fat, 23 g of protein and 2 g of carbohydrates. If you are watching your sugar intake and like to keep your diet to some type of low carbohydrate program this is definitely a low-carb recipe. For those of you that have been reading about the trending and very popular ketosis diet this recipe definitely is a ketosis recipe.

Basque Style Fish*

Ingredients:

  • 2 onions that you are going to cut in half to sliced cross line to into ½ inch  thick slices
  • Green peppers – 2 sweet green peppers. Be sure to remove the seeds and core and cut them into ½ inch thick slices.
  • Read peppers – to sweet to peppers can to remove the seeds and the core and cut the peppers into ½ inch thick slices.
  • 1 pound of red potatoes. Clean them but keep the skin on and then cut them into ½ inch thick slices.
  • Olive oil – 3 tablespoons
  • Salt – 1 teaspoon
  • Black pepper – ½ teaspoon
  • 4 garlic cloves smashed
  • Fresh lemon juice – 2 tablespoons 2 cans of diced tomatoes. Each can should be about 14 ounces
  • Liquid hot pepper sauce – ½ teaspoon
  • 6 cod fillets
  • Fresh parsley leaves – ⅓ cup

Start by heating your oven to 375°F. Mixed together your potatoes, oil, onions, sweet peppers and half of the salt and pepper into a large bowl and then spread this into a 13 x 9 x 2” baking dish.  Bake this uncovered for about 40 minutes stirring halfway through the cooking.  After the initial 40 minutes add the garlic, one can of tomatoes, lemon juice and hot sauce and mix everything nicely to combine it together. Season the fish with the remaining salt and pepper and then just spoon the server top of your potato mixture. Then take the rest of your tomatoes and spoon over top of the fish and your vegetables. Then cover the baking dish and bake this for another 30 minutes. Then take it out of the oven and let it set on the side for approximately 10 minutes before serving. Don’t forget to garnish this wonderful meal with your parsley. This recipe makes approximately 6 servings each of them having about 230 calories, 8 g of fat, 17 g of protein and 27 g of carbohydrates.

Curry Ginger Salmon with Rice Pilaf*

Salmon Ingredients:

  • 2 chopped garlic cloves
  • 1 piece of fresh ginger – peeled and chopped
  • Curry powder – 1 teaspoon
  • Fresh lemon juice – 1 teaspoon
  • Paprika – ½ teaspoon
  • Salt – ½ teaspoon
  • Ground cinnamon  – ⅛ teaspoon
  • Cayenne pepper – ⅛ teaspoon
  • 1.5 pounds of salmon filet

Raita:

  • ½ cup of the low-fat plain yogurt
  • 1 have large cucumber that you have peeled, seeded and cut into very thin slices
  • Fresh lemon juice – 1 teaspoon
  • Salt – ⅛ teaspoon

Pilaf:

  • 1 can, approximately 14.5 ounces of reduced sodium fat-free chicken broth
  • Salt – ¼ teaspoon
  • Black pepper – ⅛ teaspoon
  • 1 cup of basmati rice
  • 2 chopped garlic cloves
  • 2 chopped large scallions
  • 1.5 cups of thawed frozen peas
  • ¼ cup of chopped parsley

To make your salmon in a small bowl combine the ginger, garlic, curry powder, lemon juice, paprika, salt, cayenne pepper and cinnamon. Mix this nicely together and then place the salmon in a glass baking dish and spread your spice mixture over top of the salmon. Then cover the salmon and let this refrigerate for approximately 30 minutes.

Raita:

In a bowl stir together the yogurt, lemon juice, salt and cucumber then cover this and let it refrigerate for approximately 30 minutes.

You should probably preheat your oven now to 450°F. To make the pilaf take a medium-size saucepan and can bind the salt, pepper, rice and chicken broth and bring this to a boil. Lower the heat and then cover and let it gently simmer for approximately 10 minutes.

Then stir in the garlic and scallions and let this cook covered for approximately 5 minutes. Then stirring your peas and let this cook covered until the peas are warmed to all the way through and all of the liquid is absorbed. This usually takes approximately 3 – 5 minutes. Then stir in the parsley. While the rice is cooking you can bake the salmon until it’s thoroughly cooked. In most ovens this takes about 15 minutes. When your salmon is finally cooked you can serve it with the raita and the pilaf.

This recipe makes about 6 servings each of them having around 340 calories, a grams of fat, 31 g of protein in 35 g of carbohydrates.

Fish and Chips*

  • 2 tablespoons of olive oil
  • 2 tablespoons of all-purpose flour
  • 1 teaspoon of Old Bay Crab Boil seasoning
  • 1.5 teaspoons of salt
  • 1/8 teaspoon of cayenne pepper
  • 2 large egg whites
  • 1 cup of corn flake crumbs
  • 1 teaspoon of chili powder
  • one and a half teaspoons of dried oregano
  • 6 cod fillets approximately 2.25 pounds
  • 1.5 pounds of red potatoes cut into thin slices 6 cloves of garlic
  • one quarter teaspoon of black pepper

Start by preheating your oven to 450 degrees Fahrenheit and then take your oil and pour it into a roasting pan then place the pan on the lowest rack in the oven while it’s heating. While your pan is heating, line a jelly-roll pan with foil and lightly coat this with cooking spray. Then, when a sheet of wax paper put together your flower, crab seasoning, one half teaspoon of salt and the kind. Then in a small bowl beat together the eggs until they are nice and stiff period when another sheet of wax paper combine the crumbs, chili powder and 1 teaspoon of oregano.

Then dip the filet and the flour mixture to coat both sides evenly. Then spread the beaten eggs on one side of the floured fillets and then cover the egged sides with the crumbs. Repeat this with all of the other fillets until they are breaded nicely. Then place the fish on the foil lined pan. When the oven is heated properly add the potatoes, garlic, remaining 1/2 teaspoon of oregano, the rest of the 1 teaspoon of salt and the black pepper to the hot roasting pan and mix everything nicely. then put this back in the oven and place the fish on a pan and put the pan on the middle rack of your oven.

Bake fish until it’s crisp and cooked all the way. This should take approximately 15 minutes. Then remove from the oven just make sure that it stays warm. Finish baking your potatoes until they’re nice and tender. This makes about 6 servings each of them having 270 calories, 5 grams of fat, 25 grams of protein and 36 grams of carbohydrates.

Blackened Swordfish with Empress Sauce and Potato Salad*

Empress Sauce ingredients are as follows:

  • one third cup of reduced-fat mayonnaise dressing
  • 1/3 cup of light sour cream
  • 2 tablespoons of red wine vinegar
  • 1 tablespoon of fresh lemon juice
  • 1/2 teaspoon of salt
  • 1/8 teaspoon of black pepper
  • 2 tablespoons of finely chopped fresh parsley leaves
  • 2 finely chop scallions approximately
  • one-quarter cup to tablespoons of snipped fresh chives

To make your sword fish and potato salad you will need:

  • one and a half pounds of potatoes – just peel the skin off and cut them into 1-inch cubes
  • 2 tablespoons of lemon pepper dry marinade
  • 6 swordfish steaks this is normally about 2 pounds

To make the sauce just mix together in a bowl the sour cream, mayo, lemon juice, vinegar, pepper and salt. Next mix in your parsley, chives and scallions and then cover this mixture until you are ready to finally use it.

To make the sword fish and potato salad place the potatoes in a saucepan and cover them with cold water and bring them to a boil over high heat. When they are boiling reduce the heat to a medium – high heat and let them simmer until they become a bit soft. Normally this takes about 8 minutes or so.

After that drain the water from the potatoes and then place the potatoes in a bowl and let them cool down. Take your sauce and set aside 1/2 cup to serve later with the fish. Add the rest of the sauce to the potatoes and stirring thing nicely together. next all you have to do is cover this and refrigerate it for about an hour or more.

Set up the broiler pan by spraying with olive oil cooking spray and place the season swordfish steaks on the rack in your broiler pan. I normally broil this for about 8 – 10 minutes in total.

Make sure before you place your fish in the broiler that you mix in the half teaspoon of lemon pepper to give it a nice taste. Normally this makes 6 servings and they usually have about 270 calories, 10 grams of fat, 23 grams of protein in 24 grams of carbohydrates.

Remember call us at 215-821-7336 and schedule your free weight loss consultation with Dr. Kenny. If you’d like to bring a coworker, family member, significant other and friends for support or even to do the program together that’s perfectly fine with us and we will be happy to accommodate all of you.
*These recipes are taken from the book eat what you love and lose by Peggy Katalinich

Eat Barbecue & Lose Weight Low Calorie and Low Carb Recipes For Fast Weight Loss by Medical Weight Loss Philadelphia

medical weight loss philadelphia doctors weight loss programs and diet pillsIt’s summertime and if you still need to lose body fat, pounds and inches here are some fantastic recipes that will help you achieve your weight loss goals.

When are weight loss patients follow our easy plan doing the combination of taking our weight loss pills and appetite suppressant medications along with our weight loss diet nutrition plans that include these delicious recipes the fat just seems to melt away.

In this article I’m going to give you lots of recipes like a low carb and low sugar BBQ sauce recipe (so you can enjoy your barbecue and still lose weight), a low carb low sugar ketchup recipe and even my secret fat burning sauce.

If this is your first time reading my blog and you need help losing weight call me and set up your free weight loss consultation. Call me now at 215-821-7336 and just ask for your free weight loss consultation with Dr. Kenny.

First I’m going to review and give you a list of the best food choices for your carbohydrates, proteins and even your good healthy fats. After that, I will give you a bunch of recipes that are all delicious and all designed to help you lose weight as quickly as possible.
Carbohydrates:

  • Arugula
  • Artichoke
  • Asparagus
  • Blackberries
  • Blueberries
  • Bok choy
  • Broccoli
  • Brussel sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Chicory greens
  • Cranberries
  • Cucumbers
  • Eggplant
  • Garlic
  • Green beans
  • Jicama
  • Kale
  • Leeks
  • Lemon
  • Lettuce
  • Line
  • Mushrooms
  • Okra
  • Onions
  • Parsley
  • Peppers
  • Pumpkin
  • Radicchio
  • Radishes
  • Raspberries
  • Rhubarb
  • Scallions
  • snow peas
  • spaghetti squash
  • Spinach
  • Strawberries
  • summer squash
  • Tomatoes
  • Watercress
  • Wax beans
  • Zucchini

HEALTHY FATS

  • Almonds
  • Almond butter
  • Almond milk, unsweetened
  • Almond oil
  • Avocado
  • Avocado oil
  • Beef tallow
  • Blue cheese
  • Brazil nuts
  • Butter- kerrygold
  • Cheese: Header, Colby, feta, mozzarella, provolone, ricotta, Swiss and others
  • Chia seeds
  • Chicken fat
  • Coconut
  • Coconut cream
  • Coconut milk, unsweetened
  • Coconut oil
  • Cream cheese
  • Dark chocolate (80% or higher)
  • Fish oil
  • Ghee
  • Greek yogurt
  • Heavy whipping cream
  • Lard
  • Macadamia nut oil
  • Macadamia nuts
  • Mayonnaise
  • Olive oil
  • Pecans
  • Pili nuts
  • Pistachios
  • Sour cream
  • Sunflower seeds
  • Walnuts

Proteins

  • Bacon
  • Beef jerky
  • Beef ribs
  • Beef roast
  • Bratwurst
  • Chicken
  • Duck
  • Eggs
  • Fish: Bass, carp, flounder, halibut, mackerel, salmon, sardines, trout and tuna.
  • Ground beef
  • Goose
  • Ham
  • Hot dogs, Nathan’s brand is the best
  • Kielbasa
  • Pepperoni
  • Pheasant
  • Pork chops
  • Pork ribs
  • Pork rinds
  • Pork roast
  • Quail
  • Salami
  • Sausage
  • Shellfish: crab meat, mussels, oysters, scallops and shrimp.
  • Steak
  • Turkey
  • Veal

Low Carb Ketchup Recipe

Ingredients:

  • one and a half cups of water
  • 7 ounces of tomato paste
  • 2 tablespoons of apple cider vinegar
  • one packet of stevia
  • 1 teaspoon of garlic powder
  • 1 teaspoon of onion powder
  • 1 teaspoon of sea salt

Put all of your ingredients in a nice sized saucepan and bring them to a boil and then reduce the Heat and allow this to simmer for approximately 45 minutes. make sure that you store this in an airtight container and let it chill in your refrigerator. Normally this last in my refrigerator for up to 2 weeks. When you are ready to use it 2 tablespoons equals one serving and each serving has 17 calories, 0.2 grams of fat, one gram of protein and to .7 grams of carbohydrates.

Dr. Kenny’s Favorite Low Carb Barbecue Sauce Recipe

Now that it’s summertime I know everyone  will be barbecuing you in their backyard, park or even at a ball game someplace. Personally I totally love barbecues and because I am diabetic and really have to keep track of my sugars and carbohydrates. Because of that I stopped enjoying barbecues. But this is a great barbecue sauce recipe that I found that is really low in sugar and carbohydrates so now I can finally enjoy my barbecue once again.

  • Ingredients:
  • Two cups of our ketosis ketchup recipe
  • 1-2 packets of stevia
  • 2 tablespoons of apple cider vinegar
  • one and a half teaspoons of liquid smoke
  • 1/2 teaspoon of onion powder
  • 1/2 teaspoon of garlic powder
  • 1/2 teaspoon of fresh ground black pepper
  • 1/8 teaspoon of sea salt

Now all that you have to do is combine all the ingredients into a large bowl and mix them very well together. Store this in an airtight container and you can keep this in the refrigerator for up to about 2 weeks.

Secret Fat Burning Sauce

Now this is a really great dressing that I put over my meals that are mostly  protein. Such as when I am eating a nice big juicy steak. This take itself is a lot of protein but just because something has a lot of protein that doesn’t mean that it’s necessarily going to help with lowering your blood sugar levels and help you burn body fat. So adding this type of dressing that has lots of good healthy fats will definitely help your body into ketosis state.

Ingredients:

  • 3 garlic cloves peeled
  • 1 Cup of fresh leaf parsley
  • one half cup of MCT oil
  • 1/2 cup of coconut vinegar
  • one-quarter  cup fresh cilantro
  • 3 quarter teaspoon of red pepper flakes
  • 1/2 teaspoon of ground cumin
  • 1/2 teaspoon of sea salt

Add your garlic cloves to your food processor and then add the rest of the ingredients and puree until everything is nice and smooth and  then pour this into a bowl. After that you want to place a cover on the ball and just let it sit at room temperature for at least 1 hour. This will enable all the flavors to blend together nicely. After that all you have to do is make sure that you store it in an airtight container and keep it refrigerated. Normally I use this up to two weeks while it’s in the refrigerator.

Party in the Park Pasta Low Calorie Recipe*

This fantastic recipe makes 6 servings each having about 312 calories, 13 grams of fat, 11 grams of protein and 30 grams of carbohydrates.

Ingredients:

  • One large chicken breast on the bone
  • Chicken broth – 1 cup
  • Pasta shells – ½ pound
  • ½ of a broccoli head – cut into bite-size pieces
  • Chopped red onions – ¼ cup
  • Light mayonnaise – three-quarter cup
  • Light sour cream – 2 tablespoons
  • Dijon mustard – 2 tablespoons
  • White wine vinegar – 2 teaspoons
  • Sugar – 2 teaspoons
  • Dried tarragon – ¼ teaspoon
  • Salt – ½ teaspoon
  • Black pepper – ¼ teaspoon

First you will place your chicken in a deep at least 10 inch skillet and add the broth and 2 cups of water. Bring this to a boil then reduce the heat to low and allow this to simmer turning it over one’s until the chicken is no longer pink near the bone. This normally will take about 20 minutes. Then removed from the skillet and allow the chicken to cool and then remove the skin and the bone. You want to tear the chicken into small  pieces and set them aside in a bowl. Next to cook your pasta in a large deep pot in  lightly salted  boiling water until it’s firm, this normally takes about 12 minutes add your broccoli for the last 7 minutes of the pasta cooking. Your pasta is finished cooking drain it as well as the broccoli and rinse them both under cold running water. Then add this to your chicken and then add the onion. Stir together the mayonnaise, sour cream, mustard, vinegar, sugar, tarragon, salt and black pepper in a small bowl. Mix this into the salad then cover and refrigerated until you’re ready to serve it.

Low Calorie Waldorf Turkey Salad*

This recipe makes enough for 6 people. It has 230 calories, 12 grams of fat, 20 grams of protein and 12 grams of carbohydrates.

Ingredients:

Salad dressing ingredients:

  • Light mayonnaise – ½ cup
  • Nonfat milk – ¼ cup
  • Fresh lemon juice – 2 tablespoons
  • Sugar – 1 teaspoon
  • Salt – ½ teaspoon
  • Lemon pepper – ½ teaspoon
  • Salad Ingredients:
  • 1.5 pounds of cooked turkey that you’re going to cut into cubes
  • One large apple, remove the core and cut it into cubes
  • 2 ribs of celery sliced  thin
  • One head of lettuce, separate the leaves and rinse
  • Toasted chopped walnuts – ¼ cup

For your dressing in a small bowl mix together the mayonnaise, lemon juice, milk, sugar, lemon pepper and sugar until a smooth. For your salad in a large bowl combine the turkey, apple and celery then stir in the mayonnaise mixture. Cover and refrigerate this for at least one hour. When you are ready to serve just place it on top of your lettuce leaves and garnish with the walnuts.

Zucchini Stuffed with Curried Turkey Salad Super Low Calorie*

This recipe makes enough for 6 people. Each serving has 200 calories, 11 grams of fat, 17 grams of protein and 11 grams of carbohydrates.

Ingredients:

  • Reduced fat mayonnaise dressing – ½ cup
  • Olive oil – 1 tablespoon
  • Mild curry powder – 1 teaspoon
  • ½ of a large Apple – cored and diced
  • One large rib celery – diced
  • Diced cooked turkey breast – three-quarter pound
  • 6 medium sized zucchini, approximately 2 ½ pounds total
  • Chopped toasted dry roasted unsalted cashews – 2 tablespoons

Start by whisking together your mayonnaise dressing, oil and curry powder in a bowl. Then mixing your apple, celery and turkey. After that cover this and let it refrigerate for about 30 minutes. Take your zucchini and cut ⅛ to ¼ inch thick length wide slices from each of your zucchini. After that you want to cut the slices into sticks. You can save them and use them as snacks.  Use a small spoon and scoop out most of the flesh from your zucchini. Try to make a nice zucchini shell. Don’t throw the flesh of the zucchini away because you can use it for another salad or some other type of meal. Next take a large skillet and fill it till there’s about a ½ inch of water and bring this to a simmer with your zucchini boats, with the cut side down and do this until the zucchinis are firm – tender. This should take about 5 minutes. Then remove the zucchini from the skillet and let it cool down then fill each of your zucchini boats with your turkey salad. Then when you are ready to serve you just top them with your cashews.

Beef Couscous Salad under 300 Calories*

  • Ingredients:
  • Chicken broth – 1 can
  • Water – ¼ cup
  • Couscous – 1 box
  • Chopped fresh oregano – 1 teaspoon
  • Sugar – 1 teaspoon
  • Dijon mustard – ½ teaspoon
  • Fresh lemon juice – 1 tablespoon
  • Red wine vinegar – ¼ cup
  • Olive oil – ⅓ cup
  • 8 cherry tomatoes sliced into quarters
  • 1 medium size cucumber peeled and sliced
  • Crumbled Feta cheese – 3 ounces
  • 3 scallions – diagonally sliced
  • 6 ounces of sliced roast beef, cut into strips

Pour your broth and water into a medium-size saucepan and bring this to a boil. Then remove from the heat and stir in your Couscous. Cover this and let it stand for about 5 minutes. Then mixed together your oregano, sugar, mustard, lemon juice and vinegar in a bowl and then add in the oil until everything is mixed well together. Transfer your Couscous to a large bowl then add the tomatoes, cucumber, faded cheese, scallions and roast beef. Add your dressing and toss everything nicely to mix it together. You can serve this either chilled or at room temperature. Each serving of this delicious recipe has about 280 calories, 13 grams of fat, 10 grams of protein and 32 grams of carbohydrates.

Steak and Roquefort Salad Low Calorie*

This great recipe makes  6 servings each of them having 250 calories, 18 grams of fat, 20 grams of protein and 6 grams of carbohydrates.

Steak Ingredients:

  • 1 pound of beef flank steak
  • ¼ teaspoon of salt
  • ¼ teaspoon of black pepper
  • Salad Ingredients:
  • Red wine vinegar – 2 tablespoons
  • Olive oil – ¼ cup
  • Dijon mustard – ½ teaspoon
  • Salt – ¼ teaspoon
  • Black pepper – ⅛ teaspoon
  • One cucumber peeled and chopped
  • 1 cup of cherry tomatoes each of them cut in half
  • 12 cups of mixed salad greens
  • 6 tablespoons of crumbled Roquefort cheese

To make your steak heat up your broiler and then season your state with the salt and pepper. Broil at about 6 inches from the heat for about 6 minutes per side. This should cook it to a medium – rare temperature. You may want to cook your meat a little bit longer. It’s totally up to what you’re liking is.  After your steak is cut to let it stand for about 10 minutes. For your salad mix together the oil, mustard, vinegar, salt and pepper into a ball. Combine your cucumber, tomatoes and green in a large bowl. Thinly slice your steak. Arrange the greens on your serving plates and top with the steak and the cheese and pour your dressing over top.

Potato and Sausage Salad*

This recipe makes 6 servings each of them having 200 calories, 5 grams of fat, 18 grams of protein and 25 grams of carbohydrates.

Ingredients:

  • Red potatoes – 1.5 pounds
  • Chicken broth – ½ cup
  • Red wine vinegar – ¼ cup
  • Sugar – 2 teaspoons
  • Powdered mustard – ½ teaspoon
  • Salt – ½ teaspoon
  • Black pepper – ¼ teaspoon
  • Crushed fennel seeds – ¼ teaspoon
  • 1 pound of hot Italian style turkey sausage that you’re going to cut into large bite-size pieces
  • 1 large red pepper, remove the core and the seeds and cut this into strips
  • One yellow pepper, remove the core and the seeds and cut into strips
  • One medium-sized onion, sliced
  • 3 cups of escarole cut into bite-size pieces

Cook your potatoes in a large saucepan of lightly salted boiling water until they are tender. This normally takes about 20 minutes. While your potatoes are cooking mixed together your chicken broth, vinegar, salt, mustard, pepper and fennel seeds into a small saucepan. Heat these to a simmer and keep them warm. Add your sausage to a large skillet and cook over medium – high heat just until the sausage begins to brown. This takes about 7 minutes. Next add the sweet peppers and onion. Reduce the heat to medium – low and cook until the vegetables are tender and the sausage is cooked all the way through. This takes about 9 minutes. After that drain the potatoes and cut them in half were in quarters. Place them in a large bowl and add your broth mixture and the sausage mixture and toss everything  until everything is mixed together well. Then add your escarole and toss once again. This taste the best when it is served warm.

Sean’s Barley and Ham Salad*

This is a great recipe that my friend Sean makes all of the time.

This recipe makes enough to serve 6 hungry people. Each serving has 330 calories, 5 grams of fat, 17 grams of protein and 61 grams of carbohydrates.

  • Ingredients:
  • Olive oil – 1 tablespoon
  • Chopped red onion – 1 medium-sized onion
  • One red pepper with the core and seeds removed, cut this into strips
  • Quick cooking barley – 1 cup
  • Vegetable broth – 1 ½ cups
  • Dried marjoram– ¾ teaspoon
  • Dried thyme – ½ teaspoon
  • Frozen baby lima beans – 1 ½ cups
  • baby carrots – 2 cups sliced lengthwise in half
  • Sliced white mushrooms – 2 cups
  • Chopped mixed dried fruit – 1 cup
  • Salt – ½ teaspoon
  • Apple juice – ½ cup
  • Red wine vinegar – 3 tablespoons
  • Honey – 1 tablespoon
  • Liquid hot pepper sauce – ¼ teaspoon
  • Cooked ham cut into strips – ½ pound
  • Assorted mixed salad greens – for serving

Start by heating the oil in a medium-sized saucepan over medium heat and add the onion and cook until it softened. This takes about 5 minutes. Then add the red pepper, barley, broth, marjoram, thyme,  lima beans, carrots and mushrooms. Bring this to a boil over medium heat. Then reduce the heat to low and cover the sauce pan and allow this to simmer for about 10 minutes or until the carrots and peppers are crisp and tender. Then remove the sauce pan from the heat. Stir in your dried fruit and salt and let this sit covered for about 10 minutes. After that spoon everything into a large bowl. Cover this and  place in your refrigerator for at least 2 hours. Mixed together your apple juice, honey, vinegar and hot pepper sauce in a small bowl and add to the barley mixture. Make sure you mix everything together nicely. Then stir in the ham. Finally serve your salad over top of your salad greens.

Pasta Salad with Ham and Cheese*

This yummy recipe makes 8 servings each having 330 calories, 5 grams of fat, 18 grams of protein and 55 grams of carbohydrates.

Ingredients:

  • Cooked Medium-size pasta shells – 1 pound
  • Cherry tomatoes – 1 cup sliced in half
  • One small red pepper with the core and seeds removed, cut into strips
  • One small green pepper with  core and seeds removed, cut into strips
  • Shredded peeled carrots – 1 cup
  • Fat-free mayonnaise – ¾ cup
  • Fresh lemon juice – 3 tablespoons
  • Dijon mustard – 2 tablespoons
  • 3 tablespoons of water
  • Sugar – 1 teaspoon
  • Salt – 1 teaspoon
  • Celery seeds – ¼ teaspoon
  • Black pepper – ¼ teaspoon
  • Smoked ham cut into strips – ½ pound
  • Reduced fat Jarisberg cheese – ¼ pound

Start by cooking your pasta. Make it al dente, which means it is firm but not too firm and not too soft. Mixed together your pasta, tomatoes, sweet peppers and carrots in a bowl.

Then mix together your mayonnaise, lemon juice, mustard, water, sugar, salt, celery seeds and pepper in a bowl. Take your pasta mixture and mix in the ham and all of the mayonnaise except ⅓ cup. Refrigerate, covered for the night. You should let this chill for at least 4 hours. You can make this two days ahead of time if you need to. When you are ready to serve just mix in the rest of the dressing.
So there you have it, my favorite choices for carbohydrates, proteins and healthy fats that will help you lose weight as quickly and safely as possible and even some of my most favorite recipes. I hope you enjoy them as much as I do. And if you or someone you know needs help achieving your weight loss goals please call me at 215-821-7336 and set up your free weight loss consultation.

How Gino Lost 11 lbs in 9 Days by Medical Weight Loss Philadelphia

weight loss philadelphia deit doctors diet pills in philadelphiaYes, Gino has lost 11 pounds in 9 days with our medical weight loss program. And in this article I am going to tell you how he did it. If you would like to come in for your FREE weight loss consultation call us now at 215-821-7336.

If you’re one of our weight loss patients you already know that this past year I’ve lost over 80 pounds. I dropped from 247 pounds all the way down to 165 and have kept it off.  You also know that when I was 247 pounds I was diagnosed with diabetes and this pretty much forced me to lose weight and get my health under control.  Sadly, my family genetics predisposes me to things like diabetes, high blood pressure and even high cholesterol.

And Gino is my first cousin and suffice to say he has the same wonderful genetics that I do and was recently diagnosed with diabetes and high blood pressure; in addition to his being significantly overweight. So being the wonderful husband that his is; Gino listened to his wife Maria and came to see me in the office a couple weeks ago for a weight loss consultation.  During the consultation we reviewed his medical history, his eating habits, etc… We decided that he was a good candidate for our weight loss program and gave him a detailed program on exactly what he should be eating and what foods that he should stay away from. Because of a bad back and other health conditions Gino cannot exercise so we agreed that he would really focus on what he ate and not do any intense type of exercise at this time.

So just by following the diet plan that I gave him Gino has lost 11 pounds in 9 days. Suffice to say both he and his wife are extremely happy and Maria is bringing in her Father to so we can help him lose weight and hopefully improve his high blood pressure and diabetes.

The great thing about our weight loss programs is that the weight loss pills and appetite suppressant medications really help control your appetite and cravings so you will be able to follow the food plan without being hungry all of the time.

And we give you lots of great recipes for real food that tastes good and will help you achieve your weight loss goals.

So here are 8 great low calorie recipes to help you lose weight fast:

Crab Salad Stir Fry

This lovely recipe makes 4 servings each with 160 calories, 5 g fat, 18 g protein and 14 grams of carbohydrates.

Ingredients:

  • ¼ cup low sodium soy sauce
  • 2 tablespoons of rice wine vinegar
  • Sugar – one tablespoon
  • 8 cups of lettuce – torn into bite size pieces
  • Olive oil – 0ne tablespoon
  • 4 scallions – finely chopped
  • Fresh ginger finely chopped – one tablespoon
  • 3 cloves of garlic finely chopped
  • 2 large red peppers, cored – seeded and finely chopped
  • ½ pound of crab meat – no shells and no cartilage

The first step is to mix together the soy sauce, sugar and vinegar. Set up your lettuce leaves on 4 plates. Heat oil in a skillet over medium – high heat and add the scallops, garlic and ginger and stir-fry for about 30 seconds. Then add the red peppers and stir-fry for1 minute. Stir the soy sauce mixture and add to the skillet. Add the crab and gently stir-fry until it’s heated all the way through. This takes about thirty seconds or so. Then spoon over the lettuce. This is a delicious recipe and you can serve it warm or at room temperature.

Pasta Salad Party Style

This recipe is a very delicious and fantastic recipe that makes 6 servings each of them having approximately 280 calories 10 g of fat 13 g of  protein, 36 g of carbohydrates, 3 g of fiber and 290 mg of sodium.

Salad Ingredients:

  • Green beans – ¼ pound make sure that you cut them into 1 inch pieces
  • Medium-size pasta shells – ½ pound
  • One half of a small cucumber, seeded and chopped
  • One half of a small to medium-sized rent on in that you going to cut into thin slices
  • Cherry tomatoes 1 cup sliced in half
  • Solid white tuna packed in water – 6 ounces, make sure that you drain it very well and break it up into pieces
  • kalamata olives – ¼ cups with the pits removed and slice them in half

Dressing Ingredients:

  • Dijon mustard – 1 teaspoon
  • Fresh lemon juice – 2 tablespoons
  • Red wine vinegar – 2 tablespoons
  • Stevia – 1 teaspoon
  • Salt – ¼ teaspoon
  • Dried oregano – ⅛ teaspoon
  • A pinch of black pepper
  • Olive oil – 6 ounces

To make the salad: Let’s begin this phenomenal recipe by cooking your beans in a saucepan of just lightly salted boiling water until they are crisp and tender, this should normally take about 6 minutes. Then remove the beans and run them through a  colander and rinse them under running water, cold water, to be sure that they stop cooking. Then add the pasta to the boiling water and cooked until they are firm, but not undercooked nor overcooked. After that drain the pasta in the colander and rinse them under the cold running water as well. Next  In a large sized bowl combine your green beans, pasta, cucumber, red onion, tuna, olives and tomatoes.

To make the dressing: whisk together your lemon juice, vinegar, mustard, Stevia, salt, black pepper and oregano in a bowl and then slowly whisk in the oil.

Finally pour half of your dressing over the salad and gently mix this together. Then just spoon everything onto your serving plates and make sure that you place the remaining half of the salad dressing on the side.

Orange Chicken and Peanut Salad

This is an awesome recipe that makes 4 servings, it takes about 26 minutes to totally cook in about 15 minutes to prepare everything. Each serving has approximately 320 calories, 33 g of protein, 10 g of fat, 20 g of carbohydrate and 8 g of fiber.

  • Ingredients:
  • Low-sodium chicken broth – 1 cup
  • Orange juice – three-quarter cup
  • Grated peeled fresh ginger – 1 tablespoon
  • Two close of garlic, mashed
  • Skinless chicken breast, has, – 4 boneless, approximately 1 pound
  • Snow peas – ¼ pound
  • Honey – 1 tablespoon
  • Creamy peanut butter – 1 tablespoon
  • Rice vinegar – 1 tablespoon
  • Soy sauce – 2 teaspoons
  • Dark Asian sesame oil – 2 teaspoons
  • Sliced Napa cabbage – 4 cups
  • Sliced romaine lettuce – 4 cups
  • Sliced water chestnuts, drained and rinsed – 8 ounces
  • Seeded and record sweet red pepper – one
  • Chopped dry roasted unsalted peanuts – 2 tablespoons

Let’s start by combining the broth, ginger, orange juice and garlic in a medium-sized pan then bring to a simmer and add the chicken and cook this covered until the chicken is no longer pink, this normally takes about 15 minutes. Make sure that you turn your chicken while it is cooking to make sure the cooks evenly. Add your snow peas, cover and cook until the a crisp and tender, this should take about 2 minutes. Then remove the chicken in the snow peas and keep this liquid in the saucepan. Allow the chicken to cool down and cut it into cubes. Then combine the chicken and snow peas in a ball. Boil the cooking liquid once again until it’s reduced to about ¾ cup, this should take about 10 minutes. To make your dressing whisk into this reduce liquid your honey, peanut butter, soy sauce, oil and vinegar. The great thing is that you could serve this dressing either warm or chilled. Finally when you are ready to serve just place the cabbage and your lettuce over top of your serving dishes and add the water chestnuts, red pepper and half of the dressing to your chicken. Then just spoon onto the cabbage and lettuce mixture and finally sprinkle with your peanuts. Make sure to keep some of Europe’s salad dressing on the side.

Asian Chicken Slaw

This recipe makes 6 servings each having about 220 calories, 7 g of fat, 20 g of protein and 20 g of carbohydrates.

Ingredients:

  • Rice vinegar – ½ cup
  • Soy sauce ¼ cup
  • Light brown sugar – 2 tablespoons
  • Minced garlic – 2 close
  • Mixed peeled fresh ginger – 1 tablespoon
  • 4 boneless skinless chicken breast that you slice in half lengthwise, should be about 1 pound in all
  • Dark Asian sesame oil – 1 tablespoon
  • snow peas – ½ pound sliced in half
  • One large sweet red pepper, cored, seeded and cut into wide strips.
  • Chicken broth – ½ cup
  • 2 packages of coleslaw mix, should total about 2 pounds
  • 2 scallions sliced
  • ¼ cup of sliced toasted almonds

First you should combine the vinegar, brown sugar, soy sauce, and ginger and garlic in a large plastic food storage bag and then add the chicken, seal this and refrigerate for approximately 30 minutes. After  the chicken mixture is refrigerated for 30 minutes remove the chicken from the marinade and packed it dry and set the marinade on the side, should have about ¾ cups of marinade. Then heat oil in a large heavy pot over medium – high heat and add the chicken and cook this for about 5 minutes  on each side, just be sure that your chicken is thoroughly cooked. Then after chicken is cooked remove your chicken and set it on a plate. Then you should put the snow peas and sweet peppers in the big heavy pot and cook them for about 2 minutes. Then add the marinade and broth and let this simmer for about 3 minutes after that add the coleslaw, cover and cook until the slaw mix is wilted this should take about 3 minutes. Now just slice your chicken and ¼ inch thick pieces and toss with coleslaw after that you can top of the scallions and the almonds.

Roasted Vegetable and Chicken Salad

This recipe makes about 6 servings each having 280 calories, 12 g of fat, 24 g of protein and 26 carbohydrates.

Ingredients:

  1. Olive oil – ¼ cup
  2. 1.5 pounds of small red potatoes with the skins, cut into quarters
  3. Green beans – ½ pound sliced in half crosswise
  4. 1 the sweet red pepper, chords, seeded and cut into 12 slices
  5. 1 teaspoon of salt
  6. 4 boneless skinless chicken breast sliced in half, about 1.25 pounds
  7. Black pepper – ¼ teaspoon
  8. 2 tablespoons of finely chopped fresh parsley
  9. Chopped romaine lettuce – 6 cups

In a large roasting pan take your 2 tablespoons of olive oil and placed this pan in the oven while preheating at 425°F. In the hot roasting pan combine your potatoes, sweet pepper and green beans and season with ¾ teaspoon of salt. Roasted vegetables for about 30 minutes, just about until the potatoes are tender and vegetables are browned. Meanwhile in a skillet bring enough lightly salted water to cover chicken to a simmer. Add the chicken and simmer just until cooked all the way through, this should take about 10 minutes. Please just make sure that your chicken is thoroughly cooked. After the chicken is cooked set it on the side let it cool down for about 5 minutes then cut it into small pieces. Then in a large bowl mix together the rest of your olive oil, lemon juice, salt and pepper then add vegetables, chicken and parsley and mix everything together nicely. Then place your letters on your 6 serving dishes and spoon out your chicken mixture. I like to serve this warm but you can serve it chilled a little bit if you like. But again I prefer it warm.

Chicken with Warm Vinaigrette

This is a really good recipe that makes 4 servings each having 260 calories, 14 g of fat, 25 g of poaching 11 g of carbohydrates.

  • Ingredients:
  • 4 boneless skinless chicken breasts sliced in half, about 1 pound
  • 4 tablespoons of balsamic vinegar
  • 2 teaspoons of dried Italian herb seasoning
  • 1 teaspoon of salt
  • ½ teaspoon black pepper
  • 3 tablespoons of olive oil
  • 1 pound of Italian style plum tomatoes, cored, seeded and chopped, approximately 2 cups
  • 6 cups of mixed salad greens

Brush your chicken with 1 tablespoon of vinegar and sprinkle with Italian seasoning, ¾ teaspoon of salt and ¼ teaspoon of pepper.  Heat 1 tablespoon of olive oil in a large skillet over medium – high heat. Mixing the chicken and sauté this for about 6 – 7 minutes per side or until it’s a golden brown. You just want to make sure that your chicken is totally cooked. I would recommend that you do not cook all of your chicken at the same time you will have to do this and if you separate batches. As your chicken is cooked just move it to the side and set it on a platter to keep it nice and warm. But all of your chicken is cooked add the remaining 3 tablespoons of vinegar to the skillet and heat over medium heat stirring  with a wooden spoon to loosen any browned bits from the bottom of the skillet. Add the rest of the 2 tablespoons of oil, ¼ teaspoon of salt and ¼ teaspoon of pepper to the skillet. Stir in your tomatoes, heat all the way through. Then pour the warm vinaigrette over the chicken and served over mixed greens.

Terry’s Cobb Salad

This is a really great recipe makes 6 servings in each one has 260 calories, 19 g of fat, 19 g of protein and only 8 g of carbohydrates.

Ingredients:

  • 4 –Boneless skinless chicken breasts, sliced in half, about 1 pound
  • White wine vinegar – 2 tablespoons
  • Dijon mustard – 1 tablespoon
  • Finally chopped shallots – 2 tablespoons
  • ¼ teaspoon of salt
  • ¼ teaspoon of black pepper
  • Olive oil – ¼ cup
  • Crumbled blue cheese – 2 tablespoons
  • Mixed salad greens – 6 cups
  • 2 large tomatoes, cored and cut into chunks
  • One avocado, pitted, peeled and cut into chunks
  • Turkey bacon – 3 slices cooked and crumbled

Start by taking a large skillet and you place your chicken in the skillet add just enough water to cover and simmer this cover until your chicken is cooked. After that let your chicken coal down and slice it into very thin strips. Then whisk together the vinegar, shallots, salt, pepper and mustard. Gradually blending the oil until everything is mixed together and stirring your cheese. Finally arrange greens on the platter with the chicken, tomatoes and avocado and top with the bacon and then drizzle with the dressing.

Mac’s Buffalo Chicken Salad

This sensational recipe makes 6 servings each having 150 calories, 6 g of fat, 18 g of protein and 7 g of carbohydrates.

  • Dressing Ingredients:
  • Reduced fat mayonnaise dressing – ½ cup
  • Bottled barbecue sauce, sugar-free – ¼ cup
  • Crumbled blue cheese – ¼ cup
  • Liquid hot pepper sauce – 1 teaspoon
  • Nonfat milk – 2 tablespoons

Salad Ingredients:

  • 4 boneless skinless chicken breast sliced in half, approximately one pound
  • Liquid hot pepper sauce – ½ teaspoon
  • 1 large carrot peeled and shredded
  • 3 cups of bite-size pieces of romaine lettuce, 1 head
  • 4 cups of bite-size pieces of iceberg lettuce, 1 heading
  • 4 ribs of celery, from the heart cut into 1 inch long matchstick pieces
  • Crumbled blue cheese -1 tablespoon

For the dressing: Mix together the mayonnaise, barbecue sauce, hot pepper sauce, blue cheese and milk in a bowl.

Now for the salad: Set your chicken in a glass dish. Add ⅓ cup of the dressing and hot pepper sauce and turn to coat well. Cover and then refrigerate for 30 minutes. While this is in the refrigerator mix the carrots, romaine lettuce, iceberg lettuce and celery in a bowl. Heat the broiler and move the chicken to the broiler pan rack and discard the marinade. Broil this 4 inches from the heat for 8 minutes, turn over and broil for approximately 6 minutes, just be sure your chicken is totally cooked. Add the rest of the dressing to the greens in the bowl. Then cut the chicken into slices and set on the salad. Now sprinkle with cheese and enjoy.

I hope you enjoy these recipes. If you need help achieving your weight loss gaoas call us now and schedule your free weight loss consultation. Call us at 215-821-7336